HYROX Workout Tips for Beginners

With HYROX becoming increasingly popular worldwide, more fitness enthusiasts are eager to test their limits in this demanding functional fitness race. Its success stems partly from its accessibility; 

however, completing the race effectively demands more than just sheer determination. Numerous nuances exist that, when understood, can make your HYROX experience far more enjoyable.

In the tips below, Greg Williams from Rox Lyfe covers essential information about the events, training and technique tips, nutrition and supplementation, mindset advice, and much more.

Consistent Running

One of the most crucial aspects of succeeding in HYROX is pacing, which is also where many newcomers falter. Beginners often start too fast and burn out before the finish line.

It's better to begin at a conservative pace and finish strong than the other way around.

Running is a significant component of HYROX, especially the first 1km run, where many adrenaline-fueled athletes tend to go out too fast.

Use your training sessions leading up to the event to determine your optimal pace, aiming to maintain a consistent running speed throughout the race.

Your 1km splits will likely be closer to your half-marathon pace rather than your 5km or 10km pace. It might feel slow initially, but you'll be thankful later.

Controlled Early Stations

It's not only the initial runs where you need to pace yourself. The ski and sled push (stations one and two) can break your race if not approached correctly.

On the ski, you don't always recover the time invested. It's easy to go too fast, fatigue yourself, and only gain a few seconds. Aim to go at least five seconds slower per 500m than your fresh 2km pace.

The sled push is similar. Rushing through it without pausing can leave your legs feeling like jelly for the rest of the event.

Pause at least every 6.25m for a second or two to positively impact your legs for the remainder of the race.

Conquer the Roxzone

The 'Roxzone'—the area between running sections and functional stations—is often overlooked. Many beginners unconsciously slow down here, wasting precious seconds.

Here are some tips to master this hidden station:

Familiarize yourself with the venue layout beforehand. Study the floor plan in the Athlete's Guide and visualize your path through the Roxzone. Also, inspect the venue before your start time.

Maintain your running pace as you enter and exit the Roxzone. Treat it as an extension of your run, not a rest period. Consider playing a mental game of 'The Roxzone Floor is Lava' to move through quickly.

Be efficient with hydration. While it's recommended to stop for a quick drink or refuel with an energy drink, avoid lingering. You may not need to hydrate every time you're in the Roxzone, especially if you hydrated well before the race.

Choose the Right Footwear

Selecting appropriate footwear for HYROX is crucial due to the varied nature of the exercises. Look for shoes that offer:

Good grip to prevent slipping during stations like the sled push.

Comfort and support for the running segments.

Stability with a secure fit to prevent heel slippage during varied movements.

Invest time in finding the right shoes and testing them in training conditions similar to those in HYROX. Generally, running shoes are preferable.

Master 'Compromised Running'

One unique aspect of HYROX is the need to run after completing challenging functional exercises.

This "compromised running" feels very different (and slower) from running on fresh legs and is worth experiencing and practicing ahead of time.

Practice transitioning quickly between exercises and running, and focus on maintaining good running form even when fatigued.

Know (and Practice) the Movement Standards

Each station in HYROX has specific movement standards to avoid time penalties or disqualification.

Familiarize yourself with these standards before the race and practice adhering to them, especially when fatigued.

This is particularly important for exercises like Wall Balls and Burpee Broad Jumps, where 'no reps' are common, costing time and energy.

Get Temperature Ready

HYROX venues can get warm, especially as the event progresses and hundreds of athletes generate heat in an indoor convention center.

If you're unprepared, it can significantly affect your performance. Here are a few key tips:

Begin hydrating well in the days leading up to the event.

Consider using electrolyte supplements in your pre-race hydration plan.

Dress appropriately.

Take small drinks as needed during the race and consider pouring water over your head if it's particularly warm.

Incorporate some training in slightly warmer conditions a few weeks before the event to acclimate your body.

Ensure you do this safely and hydrate well before, during, and after training.

Stay Focused and Avoid Mistakes

It's easy to make mistakes in HYROX by doing the stations in the wrong order or running an incorrect number of laps. Here are some tips to avoid these errors:

Memorize the order of the stations well in advance so it comes naturally when you're fatigued during the race.

Running lap requirements differ by venue but typically involve running 2-4 laps for each run. While there will be a screen at the venue to guide you, don't rely on it completely.

Time yourself on each run. Knowing roughly how quickly you'll run each kilometer helps you gauge when it's time to return to the Roxzone.

No Drastic Nutrition Changes

Many athletes understand the importance of carbohydrates for energy and might consider changing their diet leading up to or during the event. However, it’s crucial to exercise caution.

Eating something unfamiliar can disrupt your race if it doesn't agree with you, potentially causing digestive issues or lethargy.

If your normal diet has been sufficient for your training, it's likely adequate for the event itself.

Drastic changes aren’t necessary, and any adjustments should be tested well in advance during training.

Book Now

The best way to get good at HYROX, and to be ready for one, is to participate in one!

It's understandable to think you need several months of training before you're prepared, but there's so much to gain from simply experiencing a race.

Throw yourself into it without setting any expectations for finishing time and enjoy the whole experience.

Once you've completed your first race, you'll know what you need to work on to improve your time (if that's your goal). Don't delay; start today!

Source: redbull

The opinions shared in the GymNation blog articles are solely those of the respective authors and may not represent the perspectives of GymNation or any member of the GymNation team.